How to Do
The moderate skipping should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the moderate skipping.
Beginning
1. Start with the rope behind you, so it's right at your heels, and grab a handle in each hand. Gently rotate your forearms forward, then your wrists, to generate momentum and swing the rope overhead.
2. Bend your knees slightly as the rope swings overhead. When the rope reaches your shins, jump by springing from your toes. Begin slowly so you can master the timing. Once you've mastered a few jumps, you'll know when to jump on instinct.
Movement
1. When jumping, keep your feet close together.
2. Land softly by jumping on the midsoles of your feet.
3. Maintain a low jumping height (12" - 1" off the ground).
4. Maintain a slight bend in your knees at all times.
5. Keep a tall, neutral spine.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
